Re: Pumping Iron with Zemekone and Icehog3 II
 

Get it, Tom!!!

Shoulders & Cardio today.

5x5 OHP @ 200lbs (new high for me)
4x8 High Cable Rope-to-Nose (150) SS w/ Standing Cable (150) w/ last set as dropset in 30lb increments until failure at each drop
4x10 Seated Overhead Dumbbell Press 25lb/ea
5x10 Side Dumbbell Raises @ 15lb/ea

Cardio - 3.7mi interval running/walking; 2min on & 2min off

Re: Pumping Iron with Zemekone and Icehog3 II
 

Another PB, Charlie, nice! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

PB?

Forgive me, as i'm sure that i should know that abbreviation. I'm just blasted and not quick on the uptake tonight. lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

Personal best? I'm guessing here. Nice sets Tom and Charlie! Good luck in the playoffs Tom!

Re: Pumping Iron with Zemekone and Icehog3 II
 

PB is correct = Personal Best. :tu

Thanks Chris....big win tonight, I scored twice and we are one win away from advancing to the Finals. :ih

Re: Pumping Iron with Zemekone and Icehog3 II
 

Awesome Tom! That's great!

Tonight was wild rowing

Pendlay row 5x5
Barbell row 5x5
Concept2 rower 10km

Re: Pumping Iron with Zemekone and Icehog3 II
 

Took today off after Tuesday's late game. Gonna row like Chris on Thursday, row 'til I am pumped as a MoFo. :D

Re: Pumping Iron with Zemekone and Icehog3 II
 

That should be a shirt Tom!

Did some cardio intervals 1.5 miles
Some body weight stuff to failure as the racks were occupied.
Dips (assisted) 5 sets to failure
Chin-ups (assisted) 5 sets to failure
Squats 2 to failure

Re: Pumping Iron with Zemekone and Icehog3 II
 

I'll copyright it, Chris! :r

Back started out badly today, I felt a good tweak in my left lat on my first set of pulldowns. Decided to do strict heavy rows instead, and actually got a PLAMF workout in.

Barbell rows 205, 235, 255, 275, 295, 305, 325 285, 245
T-bar rows 4 sets @ 270
Cable rows 220, 240, 260, 280, 290, 290

Re: Pumping Iron with Zemekone and Icehog3 II
 

Shoulders and arms hoy.

Barbell curls 95, 105, 155, 125, 135
Cambered curls 135, 145, 155, 155
Preacher curls 115 x 3 sets
Seated Military Press 165, 185, 205, 215, 205, 185
Skullcrushers 105, 105, 115, 115
French curls 105 x 3 sets

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work, Tom!

Today was 5x5 Squats (315) & Leg Press (720)

Did some arm work today but stopped when my left shoulder (my typically good one) started hurting too much.
4 Sets : Close Grip Cable Pull Downs (progressive load 180 - 205) SS w/ Cable Curl EZBar (progressive load from 130-150) - each dropsetted in 30lb increments on last set; each to failure
Seated Preacher Curl @ 70 - 4x8
Overhead Rope Extensions @ 140 - 4x10

Had to stop before i hurt my shoulder too much to lift again on Sunday :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

A good day, Charlie! :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice work Tom and Charlie!

Today was
Chins and Dips (assisted) 3 to failure
Deadlifts 135,225,225,275,275 x5
Concept2 10km

Feeling a pretty good pump, this maybe the plamf

Re: Pumping Iron with Zemekone and Icehog3 II
 

Sick here, missed yesterday and today, tomorrow is still up in the air but likely a no-go as well. Hit it hard for me, Brothers.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dang, Tom, hope you feel better soon.

I'm coming off a weekend of bad eating so I managed 1.25hrs of cardio today ... had to break the 1000cal burned marker. I'm shooting to drop weight/fat for the next couple of weeks anyway as we have a little trip coming up at the end of March.

Tomorrow will be 5x5 and more cardio.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good deal, Charlie. :tu

I am sick as a MoFo and am gonna be out for at least tomorrow, and I am guessing longer. This sh!t got a hold of me this time. :hn

Re: Pumping Iron with Zemekone and Icehog3 II
 

Dang Tom, sorry to hear that you're not feeling well. Hopefully you'll be back in the saddle soon.

Yesterday was another 1000+ calorie burned cardio session.

Today was heavy chest/back finished up with a hypertrophic arm workout. Heading back later to do some cardio with the wife ... doubt it'll be the 1000 though. Need to peddle back a bit today so i can hit it hard tomorrow and friday.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Keep fighting the good fight, Charlie...hope to join you again before the week is out.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey Tom ... any opinions on good but cheap pre-workout?

I'm loving the cardio-cuts but it's expensive and my wife uses it daily for the thermogenic and cardio so i want to go to CC only on cardio-only days. I'm cycled down on carbs those days anyway so the fat burner is a nice little boost. But i'm trying to achieve my full 40/40/20 split on lifting days, so i'm taking in 40% carbs and would prefer to be taking the most effective and cost effective pre-workout that I can on those days.

So far i've tried Cardio Cuts, Ab Cuts, C4 & Neon Sport.

Anyones thoughts are appreciated.

Re: Pumping Iron with Zemekone and Icehog3 II
 

None of the pre-workouts I have in my mix could really be considered inexpensive, Charlie. Right now I have original Jack3d, Pump Fuel, NO Explode, Hemo-rage and Prodigy in rotation. Unfortunately for me, it seems to be "yu get what you pay for".

Re: Pumping Iron with Zemekone and Icehog3 II
 

No lift today ... another 1000cal cardio day.

I hear ya, Tom. I'm probably just going to hunt online until i find a sale or good deal on a pre-workout that I know works. Nobody wants to gamble on a tub of stuff that may turn out to be a big bust. :/

Re: Pumping Iron with Zemekone and Icehog3 II
 

New to the board here, hi guys.

Charlie, I have a couple questions for you. Are you tracking how many calories you're consuming a day? And if you are, what is it?

As far as a pwo, I'm like Tom. I have a rotation of them I go through. ESP by Metabolic, Muscle Prime by Allmax, and AMP Matrix by Aesthetic Labs.

I don't know your tolerance for caffeine, stim, etc. but for price point, C4 is probably your best best. If there is a Costco near you, they sell 2 tubes for around $35-40, can't beat that.

If you can go without a pwo, more power to you, it's opening Pandora's box.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Hey Huy!

Yeah I track my food and try to stick to a 40/40/20 (carb/protein/fat) split on lifting days and a 30/50/20 split (or thereabouts) on cardio only days. I try to consume between 2000-2200cal/day. I shoot for 200g of protein per day considering that at absolute peak physical condition id prob be 205-215?

I'm a big guy (278 as of this morning), just for reference. I've lost a good bit of weight and put on a decent bit of muscle over the last year and a half.

Any and all advice is appreciated. Thx for the Costco tip!
I have a really high caffeine tolerance :( lol
I'm honestly really new to supplements despite a bit of pre-workout dabbling. So I'm also open to hearing whatever anyone has to say on stims vs no-stims.

Re: Pumping Iron with Zemekone and Icehog3 II
 

The funny thing is that from my belly up and my mid-thigh down I look like a completely different person than in my middle ... if I posted a pic of my belly and then one of just my chest and up you wouldn't think it was the same person. In fairness my mid section is way smaller than it used to be, it just still bares the evidence of my sinful past. :)
I only recently started taking my diet really seriously (a couple of weeks) and my body is always slow to respond so I'm sure that I'll start seeing mid-section results here in a few weeks to a month.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Slow, steady improvement, Charlie, sounds like you're on the right path.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Here's the cheapest pre-workout I know of that works great.
http://truenutrition.com/p-995-buzz-...servings.aspx?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Made my weekly Costco trip. Saw the twin pack of C-4 for $39. Not sure if you have a Costco near you though.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Good call guys! I called my local GNC and they said that they'd price match the C4! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

So a friend of ours went to the Arnold Classic in Columbus a couple weeks back and apparently she got me a TON of pre-workout sames. Got em when we hung out last night. SO AWESOME!!! :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Let us know about any new good ones, Charlie. :tu

Re: Pumping Iron with Zemekone and Icehog3 II
 

Did some body weight stuff and my concept2 10km again, this cardio break has been interesting. Probably keep this up for another week or so and then start the lifting back up again hard.

Looks like the iron is flying around here still :)

Good to see ya back Huy!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Ugh ... had a nasty sinus thing for the last few days. Hoping to be able to get back at it tomorrow.

Good stuff, Chris. How long you been on cardio-only?

Re: Pumping Iron with Zemekone and Icehog3 II
 

HI Chris, Charlie and Huy.

Been on antibiotics since Thursday here, since I started the crud moved from my chest up to my sinuses and back again. I too hope to get back in by tomorrow, the body will dictate. Missed 8 days already, getting itchy to get back.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Wishing you a speedy recovery Tom ... i'm sure that after 8 days you're going nuts. :/

I managed to get back to the gym for the first time since last friday. I went 5x5 on Squats and did 3x5 on large movement exercises as a warm up lift to get my body back into a lifting rhythm.

Squat 5x5 @ 315
Bench 5x5 @ 200
OHP 3x5 @ 180
Bent Over Barbell Row 3x8 @ 185
Shrugs 5x5 @ 180
Cable Curl @ 70 superset with Close Grip Cable Pulldown @ 160 - 5x10

I was pretty gassed after the lift and wheezy so i didn't do any cardio. I'm gonna shoot for some cardio tomorrow and hopefully my lungs can handle it.

Also, tried some Pre-Glow "Candy Melon" pre-workout. One of the samples my friend gave me. The packet says 2 servings so naturally i took the whole packet. It got me a little tingly but not insane. Boost felt ok, pump was crazy. Pumped like a MoFo as Tom would say. :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

Feel better Tom! I'm starting to think I may have picked up the cold that ravaged my brood a week or so back so hopefully I don't end up in the same lifeboat.

Charlie, I've been doing primary cardio for about 1.5 weeks now. Still intermixing a single powerlift every trip or every other. I've been focusing on the erg rowers as they seem to give me a better upper body workout which I missed with every other cardio routine I tried. With that said I have to really watch my lower back as it's pretty easy for me to over stress that muscle on the rower.

What's your cardio preference? What are you doing your 1k burns on?

Re: Pumping Iron with Zemekone and Icehog3 II
 

Just saying hi, and keep pumpin' like MoFos, Charlie and Chris!

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice! Glad that you're seeing good enough results that you want to extend it. I'm sure that your muscles appreciate the single power lift sessions. I was hesitant to do a deload week a few weeks back but my muscles were so happy for it.

I'm using an elliptical for my 1k burns, for the sake of my knees. On my non-1k burn days (basic 30-45min medium intensity cardio) I'll use the treadmill and usually cool down with the bike.

What kind of cardio you been doing?

Re: Pumping Iron with Zemekone and Icehog3 II
 

My power lifting training ended a few weeks. Deloaded for a couple weeks but started Lane Nortons PHAT program to keep up with my powerlifting. I'm in no way a power lifter, but the program has built a nice foundation for training. Here are my final numbers.

I ended with a body weight of 182, I basically kept my BW the same through out training even though I was suppose to be in a surplus. 2,400-2600 caloric maintenance.

Pause bench 260
Squat 405
Deadlift (sumo) 460
Deadlift conventional 415

Those were all my 1rm.

Re: Pumping Iron with Zemekone and Icehog3 II
 

And there was no cardio done lol

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's awesome, Huy, especially for your BW!!! It's inspirational. Gives me something to shoot for and i'm FAR bigger than you.

Are those 1 time maxes or 5x5 weight? 3x5 weight?

Re: Pumping Iron with Zemekone and Icehog3 II
 

One rep max

Re: Pumping Iron with Zemekone and Icehog3 II
 

That's awesome Huy! Impressive numbers for sure.

I'm with Charlie, a little bit heavier ;) and not anywhere close.

Charlie, for my cardio I have been doing mostly erg rowers with stair steppers and maybe once a week on the treadmill.

My preference is the rower, I'm not threatening any Ivy League scholarship, but it kicks my ass. I feel like it gives me a good whole body workout which none of the other cardio machines seem to do.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I hear ya about the row machine, Chris. I like rowing but have gone away from it so that my muscles have a chance to recover from my lifting days.

Managed 600cal of 5am fasted cardio today.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Tonight was another 10km rowing
Plus
Chins (assist) 2xfailure
Dips (assist) 2xfailure
Squats 1x20 post row

Was gonna go for another 20 reps but my calves were screaming so in the interest of walking tomorrow.... :) good pump that's for sure.

Re: Pumping Iron with Zemekone and Icehog3 II
 

Volume push day with some shoulders.

Flat db press 4x8
Hammer strength incline press 3x8-10 w.drop set
Incline db flies 3x10
dips 4x10

seated db side delt raises 4x10
cable side delt raise 3x10-12
smith machine miltiary press 3x10
arnold presses 3x10

Re: Pumping Iron with Zemekone and Icehog3 II
 

Nice Huy, curious for the collective on the smith machine: thoughts? I've used the linear at one gym and it was uncomfortable and felt unnatural. Another gym has a startrac 3d which feels more natural.

Do you guys use the smith? Pluses minuses? You read a lot of conflicting info on these it would seem, but when I'm there late at night it does look to be a safer way to lift soloand still be able to go heavy.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I typically do not use smith machines for any exercises but because I did a lot of pushing movements with free weights, I wanted to give my shoulders a bit of a break.

Smith machines are good, people don't give them enough credit. I personally don't use it often but when I do, it's towards the end of my training because you get the assistance without having to worry about stabilizing the weight during the up and down motion, almost like having a spotter with you.

Just read your last sentence so I'm editing it right now. I train alone most of the time but have made some good gym friends over time, so I guess that helps when it comes to spotting and what not. But I personally believe free weights are the way to go if trying to get stronger and bigger. Don't be afraid to ask for spot. Loading a bunch of plates on a smith machines to squat or bench is not the same as the "bar."

Re: Pumping Iron with Zemekone and Icehog3 II
 

I use them only for bent over rows. If you set up correctly you can keep your lats activated for every rep. I think it helps a lot for that. Otherwise I don't use them. I think they have their place for helping new lifters.

Re: Pumping Iron with Zemekone and Icehog3 II
 

I rarely use the Smith Machine but I see the value in it. I used it when I started squatting because it gave me confidence and stabilization and my wife uses it now that she's squatting.

It was mentioned before that a Smith be used at the end of a workout for the stabilization and that makes sense to me. I'd not thought about that because my workouts are structured so that I end on a large movement like an OHP or bench, but I can definitely see the value if you do.

If you start your workout with squats i'd shoot to end up in the squat rack. Like mentioned earlier, the stabilizers used are such a big part of gaining strength and size.

My 2 cents :)

Re: Pumping Iron with Zemekone and Icehog3 II
 

When you get to 37+ years of heavy lifting like me and some days your joints don't work the same, the Smith can be the difference between continuing to lift and quitting. The older I get, the more often I use it.